DAY 5
30.03.2018
warmup
mobility
amrap 15′
15 pw sn *40/30 **30/20
30 wb shot 9/6
60 du
WOD
29.03.2018
DAY 4
29.03.2018
warmup
mobility
ENDURANCE
3 RDS
3′ BURPEES – 10mt SPRINT – BURPEES
2′ KCAL BIKE
1′ KCAL ROW
–2′ rest —
28.03.2018
DAY 3
28.03.2018
warmup
mobility
AMRAP 7′:
15 Push Press *40/25 **30/20
15 Push Press *45/30 **35/25
AMRAP Push Press *50/35 **40/30
rest 3 minutes
AMRAP 7:
15 Back Squats *50/30 **40/25
15 Back Squats *55/35 **45/30
AMRAP Back Squats *60/40 **50/35
rest 3 minutes
AMRAP 7′:
15 Hang Power Cleans *40/25 **30/20
15 Hang Power Cleans *45/30 **35/25
AMRAP Hang Power Cleans *50/35 **40/30
27.03.2018
DAY 2
27.03.2018
warmup
mobility
BENCHMARK ” CHRISTINE”
3 Rounds:
500 Meter Row or 1.5k Bike
12 Deadlifts (Bodyweight)
21 Box Jumps 60/50
26.03.2018
DAY 1
26.03.2018
warmup
mobility
CORE TRAINING
3 x 15 TRX PIKE
4 ROUNDS
2 TIRE FLIP or 4 D BALL FLIP
20 MT FARMER WALK 2 KTB 32/24
AMRAP 9′
3 AS KTB *24/16 **16/12
3 GOBLET SQUAT
3 REGULAR BURPEES
6
6
6
9
9
9
…..
24.03.2018
24.03.2018
warmup
Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Men use 100 lb.
Women use 65 lb.
22.03.2018
DAY 4
22.03.2018
warmup
mobility
Teams of 3
AMRAP 25′:
3,000/2,400 Meter Row
Directly into…
50 Toes to Bar
50 Bar-Facing Burpees
50 Thrusters *40/30 **30/20
50 Toes to Bar
50 Bar-Facing Burpees
50 Thrusters
50 Toes to Bar
50 Bar-Facing Burpees
50 Thrusters
21.03.2018
DAY 3
21.03.2018
warmup
mobility
AMRAP 16′
18 WALL BALL SHOTS @9/6
15 SDLHP *40/30 **30/20
12 BOX JUMP OVER 60/50
9 C2B
20.03.2018
DAY 2
20.03.2018
warmup
mobility
4 rds
every 4 mins
18 / 14 kcal
15 front squat *40/30 **30/20
12 shuttle run
19.03.2018
DAY 1
19.03.2018
warmup
mobility
1 – oly lift HANG POWER CLEAN
5-4-3-2-1
climb wheght
2 – amrap 10′
10 HPWCL *60/40 **50/30
20 ABMAT SITUP
40 DU
SCORE is rounds + reps